Clean Intense+ Dynamic Effort DL (battery @low-->mod load)+ Upper Volume (EMOM)
A. PC. High Hang Clean; 1.1x6; rest 2-3m (no drop b/w reps)
B. 2 Deadlift OTM for 8 Minutes @70-75% 1RM
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EMOM for 20 Minutes
3 tough CGBP (Min 1-5)
10 C2B Pullups (Min 5-10)
3 Strict Deficit HSPU (Min 10-15)
10 Toes to Bar (Min 15-20)
*Ie- 3 CGBP OTM for 5m, then 10 c2b OTM for 5m...etc
HPA- Blue
A. Front squat @ 21X1, 4 reps x 4-5 sets , rest 3 min ( target weight for working sets should be 80%)
B. Deadlift, work to a tough set of 3 touch and go quickly
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10 rounds for time:
3 Clean @ 65%RM
5 Box jump 40/30 "
Snatch - C&J - short work (Xtra rest)
A. Above knee Hang squat snatch, 2-2-1-1 rest 2 min
B. Squat Clean & split jerk, build to tough set (not a max)
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3 sets:
:60 Power clean & Push jerk (115lb/85lb)
:60 Max cals on Airdyne
rest 3 min
Blue
ReplyDeleteResults
A) 236#x4 sets
B) 365#
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10 Rds (BJ @30"-Clean @175#)
Time-11:38
Blue w/ Vic this morning:
ReplyDeleteResults
A) 236#x4 x4 sets
B) 365#
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10 rounds (used our overhead platform - 38" for BJ, 160# for cleans)
time-15:33.
Box jumps were slow, didn't want to miss and fall on my face. But cleans were hardest part. Front squats my weakest lift + part A/B + 30 squat cleans = lower back just locked up
Blue
ReplyDeleteA. 180x5
B. 300
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10:22 (Clean @135, BJ @30")
I had to scale the box jumps down to 30". I've never done a 40" box jump and didn't want to try without any coffee in my system. Anyway, no misses or bloody shins, so maybe I'll try increasing the height in practice sessions.
A 235 for all
ReplyDeleteB 320 for all
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Emom completed
A) fs at 95kg 5 sets
ReplyDeleteB) worked on my clean technique- built up to my PR 100kg.
Tng DL 140kg
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12.33 38inch
1
Gold
ReplyDeleteA) 245 all sets
B) 345 all sets
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205 for CGBP
All C2B UB
HSPU at 3"X1, 4"X4
All T2B UB
A. Did the back squats from Monday because I did front squats during a drop in that day.
ReplyDelete1x255, 4x275
B. blister on my hand from Wed ripped so I stopped at 315, definitely could have gone up.
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13:50
Cleans @ 155
Box Jumps @ approx. 34-36" (used soft boxes so i wasn't quite sure about the exact measurement. was able to hit 40" one time, but was too high to hit under fatigue multiple times. PR I guess haha)